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    Full Body Routine PDF

    Uploaded by

    Maxime Nobou

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Full Body Routine PDF

    Uploaded by

    Maxime Nobou
    445 views5 pages

    Original Title

    Full+Body+Routine.pdf

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    445 views5 pages

    Full Body Routine PDF

    Uploaded by

    Maxime Nobou

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5
    At a glance
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    The key takeaways are to take before and after photos to track your transformation, warm up before each workout, progressively increase weights over time, and train just before failure.

    The purpose of taking before and after photos is to track your body transformation results from completing the workout program.

    Some tips for safely performing the workout program are to always warm up first with 5-10 minutes of cardio and dynamic stretching, remove super sets if they are too intense and perform exercises set by set instead, and consult a physician before starting any new exercise program.

    full body

    routine
    Before you start using this program, I encourage you to
    take a photo of your present body and when you finish the
    program, take another photo of your transformation and
    send it to AUSTIN@workoutad.com
    DISCLAIMER & COPYRIGHT
    This book is not intended as a substitute for the medical advice of physicians.
    The reader should regularly consult a physician in matters relating to his/her
    health and particularly with respect to any symptoms that may require diagnosis
    or medical attention.

    The information provided in this book is designed to provide helpful information


    on the subjects discussed. This book is not meant to be used, nor should it
    be used, to diagnosis or treatment of any medical problem, consult your own
    physician. The publisher and author are not responsible for any specific health
    or allergy needs that may require medical supervision and are not liable for any
    damages or negative consequences from any treatment, action, application or
    preparation, to any person reading or following the information in this book.
    References are provided for informational purposes only and do not constitute
    endorsement of any websites or other sources. Readers should be aware that
    the websites listed in this book may change.

    Copyright 2018 © AD Workout LLC


    All rights reserved.

    No part of this publication may be reproduced, distributed, or transmitted in any


    form or by any means, including photocopying, recording, or other electronic
    or mechanical methods, without the prior written permission of the publisher,
    except in the case of brief quotations embodied in critical reviews and certain
    other noncommercial uses permitted by copyright law. For permission request,
    write to the publisher, addressed “Attention: Permission Coordinator”, at the
    address below.

    AD Workout LLC
    Glossary
    BW = Bodyweight Only
    / = Either Or (ex. Pushups/Pullups, Pushups OR Pullups)
    (Parenthesis = Exercise is Super-Setted)

    Intense Full Body Training w/ Supersets


    (Monday/Wed/Friday 3x a Week)
    DAYS EXERCISE SETS REPS REST TIME
    Weighted Pullups (Weighted Pushups) 4 6-8 2-4 Minutes

    Weighted Dips (Pike Pushups /


    Weighted HSPU) 3 6-8 2-4 Minutes
    Shoulder Variations Reps Can be just bodyweight
    and Increased to at most 15 Reps

    Weighted Australian Row/Tuck


    FL Row (Good Mornings/Hyper 4 6-8 2-3 Minutes
    Extensions)
    M/W/F
    3x a Week Squats (BW Jumping Lunges)
    Jumping Lunges Aim for 15-20 Reps each leg
    4 6-8 2-3 Minutes

    Weighted Lunge Variation 3 8-12 2 Minutes

    Weighted Wall Sit 1 MAX Time -

    Weighted Situps/Leg Raises(Calves) 3-5 6-15 2 Minutes


    Quick Tips
    1 ALWAYS warm up first! (Cardio 5-10 min and Dynamic Stretching)

    2 If too intense remove super sets and perform set by set (will take longer)

    3 Weighted Good Mornings can be replaced with deadlifts or


    hyperextensions.

    4 Light Cardio/Skill Work/Weak Points/Isolations can be done on off days.

    5 Each week/month progressively overload! (increase weight)

    6 Train right before failure (1-2 reps before)

    disclaimer
    This is for informational purposes only.
    Consult a physician before performing this or any exercise program

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